Squat and Deadlift Workout - Legs, Lower Back, and Abs

http://www.LeeHayward.com -- Check out my blog!

Max Effort Squat Workout
Warm up with 10 minutes on the concept 2 rowing machine (ergometer).
Low box squats pyramiding up in weight to a max effort heavy set of 3 reps.
Lying leg curls 5 sets of 5 reps.
High rep partial deadlifts 2 sets of 20 reps.
Pull Down Abs 5 sets of 10 reps.
Pull Throughs with low pulley cable 3 sets of 10 reps.

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Howto & Style

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• box
• deadlifts
• effort
• exercises
• free
• high
• low
• max
• parallel
• rep
• squat
• weight
• Powerlifting
• Squat (exercise)
• Strength
• Physical Exercise

[twhisenhunt78]

Do you like the idea of the pyramid workouts? Like with reps being 8, 6, 4, 3, 2, 1, 4? Or would you rather do a workout with like 5 x 5? I'm at about 450 on my squat and wanna get it up to about 500. Just curious on your thoughts.

[leemhayward]

@twhisenhunt78

There are pros and cons to both approaches, but my favorite of the two would be the 5x5 routine.

[spam2094]

my rear delts get extremely achey when doing deadlifts, is this normal?

[leemhayward]

@spam2094

It could be from the strain on the upper back. But generally most people don't get really sore in the rear delts from deadlifts.

[cranebeg]

How much weight is that on the high rep partial deadlifts 2 sets of 20 reps?

[leemhayward]

@cranebeg

225 pounds.

[leemhayward]

v@MerkabaStar

I've actually posted up some nice "Slow & Controlled" videos. Just search for "Hammer Strength Seated Row 6 Plates Per Side" :-)

[moutaindope]

Nice gym! Where is that?

[himseema]

wow awesome He Is One Sexy Man, Look How Flexible He Is...

[MrBrownpride3]

I guess he really want a big but

[morominaolenmina]

@leemhayward do u think that if u do only heavy squat and deadlift workout for instance 5sets and 5reps, would u get great results only do there execrises and some couple of helping movements?:D

[leemhayward]

@timbrandon94

The deadlift heavily works the lower back, so yeah it's common to get some muscle soreness in that area after doing a hard deadlift workout. But as you get in better shape you'll experience less and less soreness from your workouts.